Hello and welcome to open-hearted meditation,
A practice to cultivate a relaxed body,
A quiet mind,
And a connection with the earth,
With nature,
The whole universe,
And with unconditional love.
So find yourself a comfortable sitting position on the floor,
On a cushion,
Or on a chair.
If you're sitting on a chair sit a little closer to the edge so that in whatever position you choose it's easy for your body to be upright.
Feel your head gently stretching to the sky and feel yourself settling and sinking down into the earth,
Feeling stable,
Rooted,
And stretching upward.
Even tuck your chin in just a little so that your head and neck and spine are all in line.
And then taking a moment to arrive.
Just let your breathing be slow and light.
Feel a lightness in your lungs as your lungs soften.
And feel a lightness in your whole body,
Allowing any tension to slowly fade away.
Sinking down into the ground and imagining the space between all of the cells in your body,
Getting a little farther apart,
To feel the lightness in your whole being.
And keep allowing your body to relax more and more,
Even imagining all of the skin pores on your body opening,
And imagining light from everywhere shining into your body.
As your body relaxes and opens more,
There's more light,
More spaciousness.
A sense of ease and flow and freedom in your body.
Imagining your whole body is full of light,
All of your internal organs are shining,
Even imagining all of the cells in your body are like tiny suns,
Bright stars shining everywhere inside of you.
And your whole body is like an energy body or a light body.
The more you loosen and relax,
The brighter this light gets.
And then for one more minute on your own,
Continue to imagine your body getting brighter and brighter.
Okay.
And now bringing your awareness to your heart,
To your heart center,
Center of your chest,
Feeling your heart soften and expand.
And as your heart begins to relax,
Your heart also begins to open,
And the light from your heart shines out.
At first it may just be a sliver of light,
But imagine your heart continuing to open,
And more light from your heart begins to shine out.
And as your heart continues to open,
Imagine your heart is full of energy,
Full of light,
And full of love.
And the light from your heart begins to shine brighter and brighter.
Let this light shine out into the world,
Into nature,
Full of love,
Full of warmth,
Full of connection.
And light from nature also shining back into your own heart.
So your heart connects and merges with nature,
No separation between you and the trees,
And all the plants,
Animals,
Mountains and rivers,
Oceans,
Deserts.
And keep allowing your heart to soften and open,
So more light shining from your heart.
And relaxing into that connection with nature,
Feeling you and nature are one.
And your heart illuminating the world,
And light from the world illuminating your heart.
And for one more minute on your own,
Allowing that light from your heart continue to shine brighter and brighter.
And let this light shine out into the world,
And gently bringing your awareness now,
Bringing your awareness now to your mind,
To your head.
Mind is quiet,
Clear.
Focusing on the light in the center of your head,
Allowing that light to expand.
And light from your head continuing to expand out into the sky,
Into our solar system,
Shining out into our whole galaxy,
And letting go of your normal life,
Forgetting about the room you're in,
And just focusing on the light in your head,
Shining out,
Connecting with the universe.
And you can also imagine light from the whole universe shining into your head,
So that there is no separation between you and the universe.
And you can also imagine light from the whole universe shining into your head,
Love in light shining out into the universe,
Love in light from the universe shining back into you.
And that is the light from the whole universe shining into your head,
And for one more minute on your own,
Continue to allow this light to shine out,
To merge with the universe,
To merge with love from the universe.
And that is the light from the whole universe shining into your head,
Shining out into the universe shining into the universe.
And then gently bringing your awareness back to your normal life,
And begin to imagine this light shining into your life.
You can imagine your home is full of light and full of love,
Allowing this light to go into every corner of your house,
So that your whole house is full of light,
Full of love.
You can also imagine this light shining into your work or your business,
Seeing your business as full of light and full of love,
Shining,
Imagining every aspect of your work,
Of your business as full of light and full of love.
And now seeing this same light and love shining into your relationships,
With your family,
Your friends,
Your community,
Seeing your relationships are bright,
Full of light and full of love.
And now seeing this light shining into your life,
And you can imagine this light continuing to expand,
So that your town is full of light,
Your country full of light,
Full of love.
Even imagining the whole world,
All of humanity,
Shining,
Full of light and full of love.
And for one more minute on your own,
Just imagining every aspect of your life is full of light,
And full of love.
And then very gently,
Returning your awareness back to your own body,
Taking a couple of deep breaths,
And as you open your eyes and go about your day,
Let the light from your body,
From your mind and your heart,
Shine out,
Illuminate the world around you,
Full of light and full of love.
